7 Best Wind Oils That Are Effective in Providing Warmth

Foods high in fiber, such as avocados, nuts and vegetables, are easy to find in markets and are inexpensive. A high-fiber diet brings many benefits to the body, such as reducing weight, improving bowel movements, reducing cholesterol, controlling blood sugar levels, and preventing heart disease.

The body basically cannot digest and absorb fiber. When balanced with adequate fluid intake, fiber easily passes through the digestive tract and stimulates bowel movements. Apart from that, fiber can also reduce the absorption of cholesterol in the body and slow down digestion so that the stomach feels full for longer.

Therefore, it is important to meet your daily fiber intake by consuming foods high in fiber. For adult women, the fiber requirements that need to be met are around 30–32 grams a day. Meanwhile, adult men are advised to have adequate fiber intake of 36–37 grams a day.

List of High Fiber Foods

Fiber consists of two types, namely soluble and insoluble fiber. Soluble fiber means this fiber dissolves easily in water and makes feces denser. This type of fiber is generally found in fruits, vegetables and legumes.

Meanwhile, insoluble fiber means that this type of fiber cannot dissolve in water and passes directly through the digestive system intact. Some foods that include insoluble fiber are whole grains, oats, and nuts.

For more details, the following is a list of high-fiber food choices that are easy to find:

1. Avocado

A food high in fiber that is often found is avocado. The fiber content in 100 grams of avocado is almost 7 grams. Apart from fiber, this fruit also contains healthy fats, vitamin C, potassium, magnesium, vitamin E and vitamin B complex.

2. Pear

Pears are also classified as high fiber foods. How could it not be, one medium-sized pear contains around 5.5 grams of fiber. Meanwhile, in 100 grams of pears there are around 3 grams of fiber. Pears also contain vitamin C, zinc and potassium.

3. Apple

The next high fiber food is still in the fruit category, namely apples. This delicious and filling fruit provides both soluble and insoluble fiber. The fiber content in 1 medium-sized apple with the skin is around 4.5 grams. Not only fiber, this fruit also contains antioxidant flavonoids and vitamin C.

4. Banana

Bananas can also be a fruit choice that is rich in fiber. Per 100 grams of banana contains around 2.6 grams of fiber. In other words, 1 medium sized banana contains approximately 3 grams of fiber. Apart from fiber, bananas also provide many other nutrients, such as vitamin C, potassium and vitamin B6.

5. Almonds

Almonds can be a high-fiber food choice. In a dose of 100 grams, these nuts can even fulfill about half of the daily fiber requirement, namely 13 grams. Almonds are also equipped with other nutrients that are no less important, such as healthy fats, vitamin E, manganese, and magnesium.

6. Peas

Peas are a good source of fiber. 100 grams of peas contain almost 11 grams of fiber. Not only fiber, peas are also low in fat and high in protein so they are suitable as a healthy snack.

7. Green beans

Apart from almonds and peas, green beans are also a high-fiber food. These beans are often served in various preparations, for example green bean porridge, stir-fries, or peanut brittle.

Even though they are small, green beans have a number of nutrients that are good for the body. Just half a glass of boiled green beans contains around 4 grams of fiber.

8. Oats

Oats are usually used as a healthy breakfast menu. This is not surprising because oats are a good source of fiber. The fiber content in 100 grams of oats can reach 10 grams. Plus, oats are also rich in vitamins, minerals and antioxidants which are beneficial for body health.

9. Chia seeds

About 2 tablespoons of chia seeds or chia seeds contain 10 grams of fiber. Not only fiber, chia seeds also have omega-3 fatty acids and quality protein. You can add chia seeds to oatmeal or salad to meet your daily fiber intake.

10. Sweet potato

Another high fiber food that you can consume is sweet potatoes. 100 grams of sweet potato contains almost 4 grams of fiber. Apart from being filling and having a sweet taste, sweet potatoes also contain many nutrients, such as beta carotene, B vitamins and various minerals.

11. Carrot

You can consume carrots to meet your body's daily need for fiber. 100 grams of carrots contain almost 3 grams of fiber. Apart from fiber, carrots also contain beta carotene which is converted into vitamin A in the body, vitamin K, vitamin B6 and magnesium.

12. Broccoli

When combined with other high-fiber food choices, broccoli can also increase your daily fiber intake. The fiber content in 100 grams of broccoli is almost the same as carrots. This vegetable is also equipped with a variety of other nutrients, such as protein, vitamin C, vitamin K, vitamin B, folate, potassium, iron, manganese and antioxidants.

After knowing the various choices of foods high in fiber, from now on you can include them in your daily diet. However, if you want to increase your daily fiber intake, do it gradually. The reason is, adding too much fiber intake can actually cause the stomach to become bloated, cramps and gas.

Apart from that, you also need to meet your body's fluid intake by drinking at least 8 glasses of water per day. Adequate fluid intake can help the body to digest fiber properly.

To ensure your fiber needs are met properly through foods high in fiber, you can consult a doctor to get the right advice.

Label : Healthy living cat_Healthy living